Photo: AP
There are 5 places on our planet where the number of people living to 100 years or more is significantly higher than in other regions. Experts call such places “Blue Zones”. These include the islands of Okinawa (Japan), Ikaria (Greece) and Sardinia (Italy), the Nicoya Peninsula (Costa Rica), as well as the city of Loma Linda (USA). Scientists believe that the secret to longevity is hidden in lifestyle, including diet. In this regard, researchers have identified the 10 most common foods on the tables of long-livers.
1. Legumes
Long-lived people love beans, lentils, and chickpeas and eat them frequently. Legumes are rich in protein, fiber, vitamins, and minerals, and they have a low glycemic index. After eating these legumes, blood sugar levels remain stable. This is important not only for preventing diabetes, but also for maintaining satiety for a long time. In addition, legumes are rich in many antioxidants that protect the body from inflammation and slow down the aging process.
2. Leafy greens
Spinach, arugula, lettuce, chard, even dill and parsley are a real treasure trove of vitamins and other biologically active substances. They contain substances such as lutein, folic acid, and beta-carotene, and are also sources of dietary fiber. Nuts improve digestion, boost immunity, regulate heart function, and slow down the aging process of the brain. Regular consumption of nuts has been scientifically proven to improve cognitive abilities and reduce the risk of dementia.
3. Nuts and seeds
Walnuts, almonds, pistachios, as well as flax and chia seeds contain beneficial fats, including omegas, protein, fiber, vitamins, and minerals. Regular consumption of nuts helps lower cholesterol and blood pressure, which reduces the risk of developing diabetes and cardiovascular disease.
4. Whole grains
Breads made from whole grain flour, quinoa, and brown rice are sources of complex carbohydrates that provide a feeling of fullness for a long time. The fiber in whole grains helps with digestion, regulates blood sugar levels, and lowers cholesterol levels.
5. Olive oil
This is a staple of the Mediterranean diet and is known for its heart-healthy benefits. Rich in monounsaturated fats, olive oil lowers bad cholesterol and fights free radicals, preventing inflammation. Regular consumption of olive oil supports liver, kidney, and brain health.
6. Turmeric
This spice is often found in the kitchens of long-lived people. It is added to soups, main dishes, and even made into turmeric-based drinks. Its active compound, curcumin, has anti-inflammatory effects, stimulates brain function, improves memory, and slows down the aging process.
7. Sweet Potatoes
Sweet potatoes are a staple food in Okinawa. They are rich in fiber, antioxidants, and carbohydrates, which help keep you full for longer and maintain energy levels.
8. Seafood
Fish and seafood are a common part of the diet of coastal residents. They are a source of protein and omega-3 fatty acids, which support heart health, reduce inflammation, and help maintain cognitive function. It is recommended to eat fish and other seafood at least twice a week.
9. Fruits
Fruits are rich in antioxidants, fiber, and vitamins that are essential for good health. Including fruits in your daily diet regularly can help regulate blood sugar levels, improve cardiovascular health, and help control weight.
10. Tea
Green and herbal teas contain many antioxidants that have anti-inflammatory and antimicrobial effects. Regular consumption of tea reduces the risk of chronic diseases such as diabetes, arthritis, cardiovascular disease, and even some types of cancer.
True, not everyone who regularly consumes these products is guaranteed to live to be 100 years old. Longevity does not depend solely on nutrition. However, it is safe to say that a diet that includes the “food of longevity” can significantly improve overall health and increase the chances of living a long and healthy life.
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